Hypertension: High Blood Pressure

Hi! Today's topic is about Hypertension after discussing the counter part Hypotension yesterday. We know lot of people who would be suffering from this condition. The causes for hypertension listed out have been obesity, stress, sleep apnea, alcohol consumption, diet etc. Now, if you analyse the reasons carefully you will see that the reason accounting to Hypertension is mainly due to the lifestyle we indulge in. These conditions are known as lifestyle disorders or diseases & seen frequently in today's youth, though you can say there are factors which cannot be removed or changed from our daily life but we can still ensure certain corrective actions.

What to do?

Reduce your salt intake, it will reduce the sodium intake in your diet which has been considered to be one of the major reasons for increase in blood pressure. It takes extra fluid to flush out the salt from the system & thus pressurizing the heart to increase the blood pressure. Avoid packaged & processed foods, because they account for maximum salt intake in the body. You can also limit your intake if you cook yourself.

Drinking Coconut water has shown good effects on working of the heart. It has good amount of potassium and magnesium which helps in well being of the muscles & heart. Also the Sodium Potassium pump responsible for the smooth movement of fluid across the plasma membrane will create a less pressure on the heart.

Avoid Alcohol as it has shown negative effects on the blood pressure, also has shown negative effects on the medication for high blood pressure. It also has unwanted calories which add to your waistline & cause more trouble. It has been seen that losing 4-5 kg (10 pounds) can effect your blood pressure positively & not only weight but the waistline has shown correlation with blood pressure. Read my post on how to reduce waistline for help http://healthyyumfood.blogspot.in/2015/02/why-cant-i-fit-in-my-old-jeans-after.html

Introduce Garlic to food, this is an easy home remedy known for years to reduce the blood pressure. Allicin has shown positive effects on production of nitric oxide which helps reduce the diastolic & systolic pressure. Eat it raw in 1 large clove in the morning empty stomach to get best results alongwith addition to your food.

Sesame or til has shown good effects on hypertension, It relieves the oxidative stress in the body & also shows anti-inflammatory effect on the arterial walls thus lowering the blood pressure. It can be had in form of oil or also in food directly.

These are a few tips you can follow to help your hypertension & aid with your medication. Our lifestyle today is making us more & more prone to these lifestyle disorders. Try to live a happy & healthy life, because without these two life is meaningless. Thanks!!

Hypotension or Low Blood Pressure

Hi Friends!! My today's topic is to address a problem which you might not have heard much about. Rather all of us are always talking about high blood pressure or high BP. Jokingly also people say do not take too much of stress else your BP would go up. Then why at all talk about Low blood pressure or Hypotension. There are many equally suffering from low BP like high BP and is equally dangerous. Many of us do not take proper care or understand the symptoms of low BP. First of all lets try to know what would be considered as low BP. Normal resting human adult blood pressure is 120/80 mm Hg. Usually this is not stable & can vary from 100-120/ 60-80 for normal human beings, if a persistent 90/60 mm Hg or below is recorded for a person this is considered as low BP.

The symptoms experienced by the person are dizziness, lightheaded, fatigue, nausea, hard breathing, palpitations caused due to decrease in arterial flow & blood pressure beyond a point, the perfusion of the brain decreasing critically. Sometimes the arterial pressure drops suddenly on standing after sitting, this is caused due to gravity which doesn't allow blood back to the heart & the cardiac output is reduced. The cause of this kind of condition is dehydration, prolonged illness, nutritional deficiencies, decrease in blood volumes, pregnancy, sepsis, toxins, some medication etc.

Some things a person should immediately take care in such a condition is
1. Drink more Water to keep yourself hydrated & Avoid Alcohol as its property is to make you dehydrated.
2. Change your body positions slowly, this would help in reducing dizziness & lightheadedness.
3. Eat food which have low carbohydrate content to help preventing the blood pressure to drop drastically after meals. Also have meals in small gaps.
4. Eat healthy food, to fulfill any nutritional deficiencies. Eat good amount of lean proteins.

Some foods which have shown positive effects on hypotension are:
1. Salt: the presence of sodium helps to increase the blood pressure but this remedy should not be taken for a long time, as prolonged high consumption of salt can lead to other functional problems.
2. Lemon juice: It helps body fight dehydration and taking it with a small amount of salt & sugar serves the purpose, also in the long run it does help in maintaining blood pressure also, avoiding problems of fluctuating blood pressure.
3. Raisins: They are considered excellent remedy in Ayurveda, soak them overnight in water & have them in the morning for a few days & you will see change. The same can be done with almonds also which has shown very good results.
4. Coffee: Caffeine as mentioned in my previous post has sight effects on blood pressure can help. Especially having it with meals help you fight orthostatic blood pressure which is caused due to gravitational forces.
5. Holy basil leaves with honey: Have holy basil leaves or tulsi in the morning with honey, this has been recommended in Ayurveda for years. Also it helps fight common flu & cold.

Thanks Friends, I hope this article would be of help.

Whiten your Teeth at Home

Friends, all of us want a beautiful smile, and teeth should look great to smile freely. We try to take care of teeth by lots of means brushing, flossing, but still sometimes we do not get stain free teeth. I am sharing three home tips which can brighten your teeth.

• Baking Soda & Lemon Paste: Make a paste & put it on the toothbrush, apply it on your teeth & leave for a minute. Wash it off as any excess use can affect the enamel & gums. Ensure wiping your teeth before applying the paste.
• Orange/ Lemon peel: Use it regularly at night before sleeping it will lighten your teeth, the presence of Vitamin C & Calcium helps fight microorganisms.
• Eat crunchy fruits: Eat fruits like apples, strawberries, helps clean the teeth due to the presence of malic acid it removes stains on teeth. Also it helps clean your teeth by removing the bacteria & left over food.

Keeping the post short.. Try these to get a beautiful smile. Thanks!

Rice or No Rice in Diet

Friends there are lots of articles which have stated all along that eating rice is bad for health & accounts to weight gain & other problems. But just think about the vast population of South East Asians Chinese, Japanase & others eat rice with every meal, all their breads & other foods like noodles are made of rice but they are not fat or overweight. So, can we actually account rice as the cause. I am also a rice eater if not three meals atleast 1-2 meals everyday, and frankly I love it :).

Removing rice from the diet is not a good idea, and especially going to a wheat diet instead. It simply means reducing your amino acid intake which is the building block for proteins and Vitamin B. It has essential 9 amino acids present which cannot be synthesized in the human body. The profile is excellent in comparison to other protein sources as well & has shown recovery in muscle strength. The presence of methionine in rice has shown to mobilize the fat from the liver and tyrosine present is also a very essential amino acid. The other option people have started choosing is to replace it with brown rice. Brown rice has the husk & bran remains on the rice which makes it high in fiber, this fiber is actually much more than the body can digest. This would only aid to indigestion, also the proteins present cannot be completely absorbed by the body. Instead of this a better way is to introduce rice which is not completely white but the husk is removed & is slightly brown.

Also to add on to the note that people think that rice is bad for type-2 diabetes has proven to be wrong. The carbohydrates present in rice are complained to be bad due to high glycemic index which makes the carbohydrates to be digested faster and increasing blood sugar levels. But recent studies have shown that Indian rice like swarna & mashuri have GI of around 50 & Basmati GI around 55-69, which is considered to be much better than other varieties of rice present. Another few ways to reduce the carbohydrate content is to wash & soak the rice for about 30 min before cooking. It also reduces the time to cook the rice. Next is to cook the rice in an open container with more water, this way the grains become much bigger as well as the excess water afterwards can be drained so reducing the excess starch.

The next important point to be noted is that rice is a gluten free grain. Gluten is a protein present wheat, barley, rye & oats. Gluten sensitivity is seen in many individuals and shows digestive issues like gas, bloating, diarrhea & also constipation in certain cases. This can cause disease called celiac disease which causes inflammation & destruction of inner cells of the small intestine. This chronic disease leads to malabsorption of vitamins  minerals. Also it has shown adverse effect on type-2 diabetes.

I hope the above article has helped you make your decision clearer. The average Indian's staple food is rice & can be enjoyed in a healthy diet, without worries. Please share your thoughts on the same.
Thanks!!

Milk or Yogurt?

Dear Friends we all know that dairy products are great for health, but to know what are the specific benefits of milk & yogurt. Though both come from the same source the calories, calcium, and other nutrients. So, we need to know which one is better for which purpose. The list is as follows:

Yogurt is fermented milk, but as seen above the properties differ. And as being dairy products are excellent source of different kind of nutrients. You can see that both have certain good qualities and should be included in diet. Actually it is also seen that milk has better quantities of these Vitamin D & K. Milk provides 30-45% of your daily Vitamin intake, which I am sure would be not possible by any other source. And the variety of vitamins & minerals present in milk & dairy products is the highest compared to any other food. But as milk has some adverse effects on digestion people with these problem should have caution in taking milk in their diet. Yogurt is a better substitute to these people. Though people with no such problems should include portions of both in their diet. Also milk & yogurt both can be enjoyed in various forms. You can have shakes, smoothies, and raita etc. can be had easily & made enjoyable. 

A healthy note to add is no addition of sugar either in milk or yogurt, sweeten it with natural fruits rather than sugar. Sugar addition have negative effects on the dentures & also can make you lack in concentration. So, stray from sugar and use other alternative natural food to sweeten.

Thanks!!

A Healthy Veggie Recipe: Gobhi Methi

This is a simple new recipe my mother tried yesterday. There are ingredients present which will help your body. Let's go to this recipe directly:

Methi Gobhi (Fenugreek Caulifower)

Ingredients:
Cauliflower:500 g (florets)
Fenugreek Leaves: 250 g (chopped)
Tomato: 1 Large
Curd: 2 tablespoons
Ginger: 1 inch
Cumin seeds whole: 1 teaspoon
Fenugreek Seeds: 1/2 teaspoon
Green chilies: 2
Olive oil: 1 tablespoon
Pinch of turmeric
Salt to taste

Preparations:
1. Puree the tomato, ginger, chilies & curd. Keep the paste aside.
2. Take a bit of olive oil & saute the cauliflower florets till half cooked in a frying pan (kadhai). Keep the same in a separate bowl.
3. Add oil to the frying pan, add the cumin seeds & fenugreek seeds. Add the Fenugreek leaves, let it cook for sometime.
4. Add the cauliflower & the puree & mix it well. Add a pinch of turmeric & salt as per your taste. Let it cook you will experience an excellent smell of fenugreek.

This is an Indian recipe with very less spices & an excellent combination of fenugreek and cauliflower. Fenugreek is known for its extremely good properties which includes controlling cholesterol & stomach related problems like constipation, gastritis etc. Also it has shown excellent benefits on bronchhitis & tubercolosis and other lung related infections. So friends this can be enjoyed with bread (roti, chapati) and has good nutritious values. I hope you would like this recipe. Awaiting your comments & suggestions. Thanks!

Colorful food & Health

We love colors in our lives, so why not our food. Doctors say that having a colorful meal helps you get maximum number of nutrients. The colors are associated with good health.

Each color has its own significance which I will try to mention:

Red Food: The foods red in color are packed with phytochemicals like lycopene and anthocyanins, the antioxidants associated with healthy heart and circulatory system, improves memory and brain function, health of urinary tract, and decrease the risk of certain type of cancers.

The list includes tomatoes, cherries, strawberries, red bell peppers, beet, apple, watermelon etc.

Yellow Food: They are rich in alpha & beta carotenes are responsible for good immune system, digestion relief, and optimal brain function, also good skin & good eyes are also linked to these foods. 

Pineapple, yellow bell pepper, yellow tomatoes, grapefruit, lemon, yellow winter squash.

Green Food: Phytochemicals lutein and indoles are present in green foods which help in strong muscles, good bone health & dental health, improved eye sight and helps fight certain cancers.

All cruciferous vegetables like cabbage, broccoli, etc, spinach, kiwi, peas, green peppers, green onions, cucumber and more.

Blue or purple Food: The color is linked to anthocyanins which have been linked to antioxidants and anti-aging properties.They are good for brain, and some kinds of cancers. circulation and micro circulation is also improved by blue food.

Foods under this category are brinjal (eggplant), blackberries, blueberries, purple cabbage, purple grapes etc.

Orange Food: The presence of alpha & beta carotenes make these foods brilliantly orange, also present are VItamin C and bioflavonoids. The carotene compounds are actively converted to Vitamin A, which helps keep your eyes, bones and immune system healthy. Also antioxidants help reduce free radicals.

Foods include apricots, carrots, mango, papaya, pumpkin, tangerines, sweet potatoes etc.

Make your food colorful like your life & enjoy happiness as well as health. Colors make our life beautiful so enjoy them in your food as well. Enjoy a colorful meal everyday to get the best out of your food. Have a good day & take care. Thanks!!

Why can't I fit in my Old Jeans after losing 5 kgs? :(

I know there are lot of people who would have lost weight but it doesn't show at the right places. I mentioned in one of my blogs "10 Tips to Lose Weight" (http://healthyyumfood.blogspot.in/2015/02/10-tips-to-lose-weight.html)  to wear a skinny jeans & set goals to maintain schedule but even after enough the waist line seems to remain unaffected. Now skinny jeans really doesn't look nice then. There are surgical methods like targeted liposuction but its costly as well as risky. I will never dare go for that.

Here goes easy 5 tips which you can follow & :

1. There are several exercises recommended at the gym or people who exercise at home for a flat belly but a lack of time is really the reason where we find it difficult to follow those. But our yoga asans pranayam are very effective & consumes very less time. I am talking about Kapalbhati pranayam, it is an exercise which is very easy & can be done any time of the day (when your stomach is empty) not only helps you lose the inches but also helps in digestion & relieves you from problems related to stomach. If you are unaware of the method, please check a video online before trying it out.

2. When talking about yoga & exercising, I cannot miss on Stretches. Side stretches as seen in the picture below can be great in burning fat on your hip, as most of the hip is not moved, this creates a stress on the area for the fat to burn. This will also help you become more flexible.

3. In the morning have a good breakfast which I have said a lot of times before as this is the prime meal of the day & decides the activity of the body during the day. Especially a breakfast with eggs instead of sugary carbs has shown great effect on the waistline. Add a cup of coffee or tea (caffeinated) to increase the burning of fat.

4. At night if you read a book for an hour it has shown to help lose inches. It relaxes your body & help fight the stress around the day which is blamed for some belly & hip fat. So, keeping a light schedule at night helps you relax & fight stress,

5. Sleep well for 7-8 hours everyday, it has been seen that people who sleep less than 5-6 hours a day have shown to put on weight easily. Or you can say that the people trying to lose weight will lose less. The efforts taken up by you will be rewarded with an extra hour of sleep. :)

Thank you all for your support & reading my blog. Awaiting your comments & suggestions.

Will you have a cup of Tea?

A cup of tea can be very useful to have a healthy life. There are several good benefits attached to the cup. Here is a list of the benefits you will love your cup of tea a bit more.

1. Tea is full of antioxidants (polyphenols) which acts as an anti-aging agent and ravages the effect of pollution. The antioxidants present also boost your ability to burn fat and improved muscle endurance. Most importantly helps you fight a range of cancers breast, colorectal, skin, lungs, eosophagus, stomach etc.

2. Tea helps fight free radicals, it helps fight free radicals which destroy the DNA. This activity of free radicals is also linked to cancer, heart disease and neurological disorder. 

3. Tea reduces the chances of heart attack & stroke. Drinking tea helps keep the arteries smooth and clog free, thus reducing the chances of heart attack which is mainly stimulated by unwanted blood clots due to cholesterol.

4. Tea is also acknowledged for improving bone mineral density. Tea is also known to improve the dental looks as it has fluoride & tannins which keeps plaque away. Please keep it unsweetened else no use :).

5. Tea also helps improve the immune defenses of the body as shown in research. 

Ek cup chai ho jaye!!

Have a great day and thanks!!

The dreaded Hypothyroidism: Combat it!!

Friends most of you must have people complaining of thyroid & getting obese. They are talking about hypothyroidism. This is a condition of the thyroid gland not producing enough thyroid hormone to run the body's mechanism. And surprisingly most of the people do not know their thyroid hormone deficiency.So, the number of people affected with this deficiency is far higher than the no. recorded. The main causes identified are autoimmune thyroiditis i.e. leaving the part of the gland inflamed leaves the cells dead and no producing enough hormones this is triggered by the patient's own body's immune system, this is the most common cause of hypothyroidism. The second case is of medical treatments, in some conditions surgical removal of part of the thyroid gland and can leave a small part which is not enough to meet the body's requirement.

There are no such foods which can cure your situation of hypothyroidism, but eating well & avoiding certain food can help you stay better. These hormones are attached with your mood swings, depression, lethargy, body temperature, heart rate & blood health. Along with the thyroid medication a well balanced diet helps in bolstering the thyroid hormone.

I will list down a few foods which would boost your system & also the ones which you should avoid.

EAT THESE MORE

1. Fish: The Omega-3 fatty acids present in fatty fishes are responsible to lower LDL (bad cholesterol) and also increase immunity and decrease the inflammation due to presence of Selenium which helps in reducing inflammation. Also in sea fish especially the Iodine content is high which helps the normal functioning of the gland.

2. Whole grains: Whole grains have dietary fibers which help with bowel regularity, as constipation is a symptom highly noticed in these patients though it has shown interference with the synthetic medication, so medication for hypothyroidism is advised to be taken much before the consumption of any high fiber food.

3. Fresh Vegetables: Early signs of hypothyroidism includes massive weight gain, so  low calorie & nutrient rich food like bell peppers, sweet potatoes etc. is recommended in this scenario. Additionally foods like broccoli, cauliflower, cabbage, bok choy, spinach, radish, soybean etc.are goitrogenic in nature which interferes with the production of the thyroid hormone. Research has shown that the cooking of these foods have made them effective in making the goitrogens inactive. There are also certain fruits which are effective in reducing your calorie intake eg strawberries, blueberries, cherries, peaches etc.

4. Dairy Products: Milk has always been a good source of nutrients, and in this case has shown to fulfill needs of Vitamin D commonly seen to be lacking in people with hypothyroidism, as well as provides calcium, protein and iodine in good amount. The good bacteria in yogurt has shown effects in digestion & help other gut bacteria, as digestion is also affected in people with hypothyroidism.

5. Bananas, Avocados & Almonds: These foods are high in tyrosine an amino acid which has shown to combine with iodine & produce thyroid hormones. Zinc, Vitamins B2, B3, B6, B12 and the antioxidant vitamins A, C, E are also known to improve the thyroid function.

6. Beans: They are a great source of protein & dietary fibers and can be consumed in various ways in our daily diet. It has shown good effect on energy levels as this disease leaves you drained & fatigued. They contain variety of nutrients which helps you.

AVOID THESE FOODS

1. Fatty Foods: The lowering of metabolism associated with this disease will make you more susceptible to weight gain. Also it has a negative effect on the production of the hormone.

2. Sugary Food: The body becomes less active & lethargy prevails with the less production of the hormone which will reduce you capability to burn out the sugar. It can lead to problems of blood sugar etc.

3. Processed Foods: These food usually have high sodium content an underactive thyroid can lead to blood pressure issues. Look out for food with low sodium content.

4. Alcohol: It acts as a toxic agent on the gland and suppresses the ability of the body to use the hormone completely. The medication or synthetic hormone becomes inactive in such a condition.

5. Uncooked Cruciferous Vegetables: Do not eat uncooked vegetables like cauliflower, cabbage, bok choy etc which falls under the cruciferous categories of vegetables. As previously mentioned they are goitrogenic in nature and should be cooked to inactive the goitrogens.

6. Dietary fiber with medication: Keep sufficient gap between medication and eating anything with fiber, as it affects the functioning of the synthetic hormone. Do not consume too much dietary fiber as well.

Friends hope this is helpful. Circulate it friends & family for more & more people to be aware. People with history in family & women nearing menopause should be more careful. Thanks!!

Now you Will Know Why Tomatoes are Great...

Hi Friends! Today I will talk about Tomatoes, a super food. This is one ingredient which is used in food in various form, we have it in salads, soups & as a spice in most foods.Well talking about the goodness of tomatoes you cannot overlook the treasure of nutrients present in the food. It is rich in various anti-oxidants and most importantly the presence of Vitamin C & Beta carotene. It is also rich in Vitamin E & the mineral Manganese. If you come down to phyto-nutrients you will not find better substitutes, the super food is rich in Flavonones, Flavonols, Hydroxycinnamic acids, Carotenoids (lycopene, lutein etc), glycosides, fatty acid derivatives.

This amazing super food has the benefits which will make you love it.

1. Cardiovascular Support: The presence of excellent anti-oxidants like Vitamin C & E makes it an excellent food for heart & the second credit is to Lycopene which is more famous for its actions to prevent lipid peroxidation, in which lipids are oxidized in the blood & makes the immune system trigger leading to blockage of the heart vessels.

2. Anti-Cancer Benefits: The presence of lycopene & dietary fibers have proved its anti-cancer benefits in specific cancers of prostrate & colorectal. It has been tested by researchers to work well on test groups.

3. Maintains Blood Pressure: The presence of good amount of Potassium in tomatoes work great for maintaining blood pressure as only a low sodium diet is not enough for a good blood health.

4. Good for Skin: The presence of Vitamin C works great for collagen, the skin's support system. It helps your skin fight against the UV rays from the sun, pollution & smoke, smooths wrinkles.

5. Relieves from Constipation: The high water content & dietary fiber in tomatoes helps keep the body hydrated & ease the bowel movements.

6. Supports Bone health: Recent research has confirmed that the Lyopene present is excellent for for the protective bone tissues. The removal of lycopene from diet for weeks in women have shown indication of oxidative stress in bones.

7. Good during Pregnancy: Folic acid presence makes it great during pregnancy for the protection against infections in the neural tube in infants.

8. Improves Vision: Presence of Vitamin A (Beta carotene) has shown it to be important for the eyes.

So, now enjoy tomatoes ;) for all it offers you. Take care & stay healthy!! Thanks friends...

Fight Acne

Hey Friends!! Summers are around and all of us become worried about the outbreaks in summers. Most of us suffer from acne, mostly people with oily skin are seen to face this problem. Puberty triggers this problem in most, the causes are unclear & are majorly estimated to be genetic.

What is Acne?
It is medically known as Acne Vulgaris, a skin disease involving the base of hair follicle. It is seen to affect during puberty when the sebum is started to produced stimulated by hormones produced by adrenal lands both in males & females. It has been seen to affect 650 million people across the world. It is a chronic disease characterized by areas of pimples, blackheads, whiteheads, oily skin. It can leave scars on the face and can affect a person's self confidence. It can be affected by menstrual cycles, oil based make ups, hot and humid climate etc.
It is seen to occur when the hair follicle is clogged & oil, hair & skin cells form a plug. This plug can get infected with bacteria & on break down becomes a pimple. It can be in different forms and can have effect on the looks.

How to treat Acne at home?
1. Gram Flour (besan) & milk, with small amount of turmeric: This is an amazing way of reducing acne or oil on face. Make a thick paste of the three & apply it on the face. Massage your face for a while, it acts like a natural scrub as well. Then let it dry on your face. Wash your face after that. A fresh looking skin awaits you. The anti-microbial effect of turmeric helps in wading off any bacterial infection. Besan acts as a base & helps suck extra oil from skin, and milk or yogurt will not let your face feel dry after washing.

2. Honey & Cinnamon paste: You may feel that honey is sweet & cinnamon is spicy then how it will help reduce acne. But surprisingly the combo acts as an antimicrobial (cinnamon) & antibiotic (honey) agent. Take 2 teaspoon honey & 1 teaspoon cinnamon powder, mix it well. Apply on your face and leave it for 15-20 min. Then wash it off with water. You will see visibly the reduction of acne.

3. Fuller's earth, Sandalwood & Rose Water: Rose water has extremely good effects on the skin. It acts an antiseptic & antimicrobial agent. It also regulates the pH of the skin. On applying a paste of fuller's earth (multani mitti), sandalwood & rose water you will see that your skin will be cleaner & less susceptible to acne. The sandalwood & rose water help the skin to cool as well.

Some simple tips to avoid outbreak of acne is avoiding oil based make up or similar kinds of creams, sunscreens etc. Wash your face regularly to clean up any dirt settling on the face. Do not clog your pores and regularly scrub your face with light natural scrubs. Avoid Oily food!

Acne is a problem which we all face at some time or the other, some have mild whereas others may have acute problem. In today's world of pollution our skin has become more susceptible to allergies & other problems. So, we need to take good care to look beautiful. Have a great day friends!! Happy Mahasivratri!

Oily Hair:How to tackle?

Hi Friends!! I know how difficult it is to manage oily hair. I am a victim myself, even in coldest days I have to shampoo my hair. Oily hair is a due to secretion of sebum which creates a coating of oil on the scalp. It gives a greasy look to the hair and it feels dirty even though washed regularly. It also makes the roots weak. The causes can be many like heredity, hormonal fluctuation, excess consumption of oily food. The symptoms have to be taken seriously as oily hair means weak roots and progressive thinning of hair.The excessive sebum blocks the follicles of the hair and disturbs the blood circulation. Also the sticky surface provides bacteria & fungi feed to grow. Some easily available remedies for oily hair:

Eggs: Take an egg mix it well. Add a few drops of lemon juice, this will remove the bad smell. Apply the mix on your wet scalp. Let it stay for half an hour. Rinse it well and then wash it with mild shampoo. Use this therapy 2 times a week to get rid of oily hair.

Organic Vinegar: Take 2-3 tablespoons of vinegar and mix it in a mug of water. Rinse your hair with this mixture and let it stay for 5 min. Wash off the mixture well, this would take away the excess oil from the hair. Try this 2-3 times a week, it will give you help in managing your oily hair.

Aloe Vera Gel: Cut a fresh aloe vera & take out the gel, take a tablespoon of the gel and a some lemon juice. You can mix it with a mild shampoo & you can use it daily for a few days. When you shampoo leave it on the scalp for some time for it to let it work.

Tea: It is an extremely helpful remedy for oily hair, the presence of tannic acid helps the removal of excess oil in hair. In light warm water dip a tea bag & after a few minutes apply the tea to your scalp. Leave on for some time & rinse out with a mild shampoo.

A simple tip just in case you have to go for a party suddenly & no time for a head wash. Use some talcum powder on your scalp & let it stay for a few minutes. Brush it through your hair & you will see that the excess oil is gone. Also do not brush your hair very often if you have oily hair it increases the secretion of sebum. Enjoy a smooth silky hair sans the oil. Thanks!!

Ginger: What it can do for You?

Friends enjoy ginger in your food to help you fight against lots of ailments. I have mentioned ginger in my previous posts as well. This post is an extension of my previous post to emphasize on the good effects of ginger.

Indian food is already known for good spicy content in food. Probably our ancestors knew all this much before science could prove it. Ayurveda has spoken of many such ingredients to be helpful in keeping ailments at a bay much before the western world spoke about it. The western world has now accepted the healing effects of many Indian spices & ingredients as factors to fight lots of diseases.
Enjoy ginger in your food, drink ginger tea, and you can keep yourself fighting against so many problems. Wish you all a very good health & take care. Thank You!!

Healthy Pasta Recipe

Hi Friends!! A very Happy Valentine's Day. All of you must be busy spending time with your special someone. I will make a short post with a pasta recipe- tasty & healthy. All in your family will like it for sure.

Ingredients:
Whole wheat pasta: 1 1/2 cup
Carrot: 1 large
Capsicum: 1 large
Onion: 2 medium
Peas: 1/2 cup
Beans: 1/2 cup
Eggs: 2
Olive oil: 1 teaspoon
Oregano: 1/4 teaspoon
Parsley: 1/4 teaspoon
Black pepper: 1/2 teaspoon
Salt to taste

Preparation:
1. Cut the Onion, Capsicum, Carrot & Beans into small pieces. Boil the pasta for 10-12 min.

2. Scramble the egg & keep it aside.
3. Heat the non-stick kadhai. Heat the oil Add the veggies and peas, mix it well and let it cook.
4. Add the pasta, them add salt & the rest of the spices. Mix it well with the pasta.

Your pasta is ready, no dressings light & healthy. Enjoy a simple recipe for two.

Why I never believed in Gymming?

Firstly I am lazy, so one reason was very obvious for not joining the gym. Then again I was overweight making more & more lazy. The vicious circle as I say laziness to obesity to laziness. So, nobody could ever take me to gym. The beautiful flat tummy photos made me envy that, but nothing was motivating enough. Then when I lost weight also still I never went to the gym. Today I can say it is something for the good.

I have seen lot of people who went to the gym left it for personal & professional reasons, the result was putting on weight. The reason is not only loss of exercising from schedule, but also change in the eating habits. When you gym you burn lots of calories and tend to eat more. Your trainer also makes you eat protein-rich food, the habit is not easy to change. Also when you stop going to the gym you become more relaxed and the food habits are also changed & you tend to put on more.

It is always better to get involved in light exercises like walking, running, cycling etc. These are the things you can easily continue & be a part of your daily routine. Enjoy this short post and enjoy your life. Thanks!!

The Choosy Kid's Nutrition

Hi Friends!! Kids nowadays have become very picky on what they eat. This problem is not only related to nutrition but also to their mental growth. I was going through a one of my friend bloggers post which mentioned that this is a problem in Indian kids whereas she saw many American kids enjoying their meals. Is it the Indian parents fault, do we force our kids alot, do we understand his needs. Certainly not, we want our kids to be healthy and eat vegetables & fruits, but many adults in our family make faces. Kids learn from the people around them, they copy what others do in front of them. What can be done to make the child eat?

Give the child food you eat: Children are very curious about adults, they love to check out what we as adults do. So what we eat should be what they eat. If they see that they are given the same chapati & veggies or lentils like their parents they will feel a part of the family & enjoy eating. Also sitting together as a family during meal times helps them grow a bond with the family. They grow emotionally & mentally strong. Also when you watch your kid's nutrition yours will be taken care of.

Let them eat on their own: Trust me kids learn much faster than we do, give them a new mobile & see. They will mess at the start but soon learn table manners. They will have nobody to resist and you will see a great change. He/She might not eat at first but mind you when they are hungry they will eat. they need more energy than you do. Meal times will become happy times :).

Learn what they like to eat: Kids like McD's & KFC food, why not we also get excited looking at the ads and enjoy the burger. So ask them what they like, a burger can be made nutritious at home, choose how you want to make it. The food should look appealing to them, they will eat themselves, any bland looking food takes away our interest from eating, true for them also.

Let them also help you in cooking: Let them do some parts of the process. Like maybe decorating the food, serving on the plate, if they can cut fruits or mix the noodles with some sauce let them do that. When they start doing something they feel happy & start eating the fruits of their hard work. This involvement will more responsible also.

The child's nutrition should have good amounts of lean proteins, carbohydrates, vitamins & minerals. Choose the food wisely for your kid, make them more interested in home-cooked food, remember the faster you start the better it is. We want them to be healthy, so we try lots of things to make them eat. But forced eating does not help, remember happiness & health are correlated. Your happy kid will be more healthier. Thanks friends, hope you like it. Do give your suggestions.

Coffee: Good or Bad?

Coffee has been discredited by many as bad for health. There have been lot of posts on bad effects of coffee. Now recent research has come up with lot of good effects of coffee, mainly the caffeine content. Though high dosage of caffeinated coffee is not good for health, more than 28 cups in a week can have adverse effects. Let's start with some good points in favor of coffee:

1. Coffee has been known as an energy drink for ages & that is due to caffeine present which helps in blocking an inhibitory neurotransmitter named Adenosine. This helps in other transmitters to become active which make your brain more receptive & increases functioning of the brain. It increases energy levels, memorizing capability, reaction time & general cognitive function.

2. Caffeine can improve fat burning in the cells, boosting the metabolic rate by 3-10%. Also adrenaline levels are increased due to caffeine which makes us more active & can make us ready for physical exertion. So, again this can help in losing weight & staying in shape.

3. Coffee is known as lowering Alzheimer's Disease & Dementia. Coffee drinkers have shown upto 65% lower risk of getting these diseases, also risk of Parkinson's disease can be reduced.

4. Coffee reduces the risk of stroke & risk of some types of cancer (liver and colorectal). Often coffee is associated with high blood pressure it is true but is very small & regularly drinking coffee leaves no effect on the blood pressure. Women have shown reduced risk of stroke on drinking caffeinated coffee.

5. Coffee with its huge antioxidant properties have shown reduced risk of deadly skin cancer. It has properties of signal tissue repair which helps in regulating cell re-growth increased collagen level giving a healthy looking & increased skin elasticity.

Friends these can be a good reason for drinking coffee but beware of the side effects. Do not drink too much coffee as it can lead to insomnia & if taken with some medication (anti-depressants, psychiatric drug, thyroid medication, and antibiotics) can have bad effects. Please take care & stay well. Thanks!!

Fishy Story- Rohu

Dear Friends, my topic today is a tribute to my Bong friends who love to have a piece of fish everyday. The good news is you can enjoy it without any guilt. You can happily tell others a fish a day keeps the doctor away :). Mostly all fish have a good nutrient value but Rohu being a very common fish in our daily diet. Lot of people prefer only eggs & meat over fish but technically fish thrice a week is a better option. The presence of the following nutrients make fish an awesome choice.

Rohu is a good source of high quality protein which has been valued around 80. Fish protein should be banked upon as much as possible due to low fat and low carbohydrate content. The fat present in Rohu is low & is good for health. It is rich in Omega-3 fatty acid. The fish is usually full of different kind of minerals Iron, Zinc, Iodine, Potassium, Calcium & Selenium and such kind of various minerals are very difficult to find in one source of food. Rohu is a river fish & is known to be rich in  Vitamin C, it keeps diseases like cold & cough away.

Apart from this fish & brains are correlated. It is said a fish eater has a better memorizing & analyzing skills along with fewer occasions of mood swings. Also antioxidants in fish are believed to fight cancer to a great extent.

I hope this would be an interesting short read. And hope all the fish eaters will have more reasons to enjoy it.

Good Skin Good Food

Good Morning Friends!! A great day in the history of Indian Politics, Congratulations to all my friends from Delhi, in fact India. Well today I will talk about a beautiful skin... it is a mirror of your good health. People with good health have a good skin. Some foods which help you with this target.

1. Olive Oil: It has been seen that consumption of olive oil has reduced signs of aging. The oil has around 75% of Monounsaturated fats which help in keeping your heart healthy. The antioxidant polyphenols present in olive oil could also be quenching the damaging free radicals & help in cell renewal. It has also seen to reduce acne problem.

2. Dark chocolates: Here comes my second good news about chocolates, women who consume dark chocolate (70% or more cocoa) have seen to have a more fresh looking skin. The scaliness & patchiness seen to reduce with the high flavonol content in chocolate. Stick to a small bar a day to get good results.

3. Walnuts: Walnuts are very famous in skin care products. The scrubs sold by many companies have walnuts in them, it has been seen that not only external usage but also eating walnuts have good skin. This is an alternate source for Omega-3 especially for vegetarians. The Omega-3 content helps keeping control over eczema, dry & patchy skin. Also good for acne or pimple problem.

4. Eggs: This source of protein is excellent for the skin & hair with very low fat content. The dietary fat present is good for the skin & any higher fat diets will fasten the aging of your skin. It is seen that increase of 17 g of fat in daily diet can lead to faster aging of skin & wrinkles.

5. Water: Yes, drinking good amount of water keeps you hydrated & makes your skin plump & wrinkles are delayed. And again this liquid can come from different sources but water is best. All other drinks have sugars which will not only increase your blood sugar levels but also damage the collagen and cause your skin to sag and wrinkle. Similar to above food it fights acne effectively.

There are these foods & many other which are good for you & your skin have been able to mention some. These foods are for anti-aging & to fight dry, wrinkled, saggy skin. Also three of these olive oil, walnuts & water are great to fight acne. 

Friends I have started getting suggestions from you which is very encouraging. I thank all of you for your support. I have received lots of comments personally and have tried writing about other topics also.Thanks!!

Bust the Myths to Lose Weight

Hey Friends!!! There are lot of myths around weight loss. I just figured out it could be an interesting topic to talk about. People who speak about weight loss will never want you to know these. Whenever you join a gym or a slimming center, they will feed you with information which is misleading. I will try to point out the most common myths around.

1. Magical food for weight loss: There are no such magic ingredients for weight loss, no fruit or vegetable solely is so powerful that it can burn the fat in your body. The best way to clean your system of fat is high dietary fiber. It makes you fuller easily with less calories.

2. Only one kind of food makes you slimmer: "Eating carbohydrates & proteins together makes you gain weight", this is what I was told at a slimming center. Eat only proteins then your body will easily shed off. This is totally wrong. Our body is accustomed to digest different kinds of food easily, & in fact different variety of food has different nutrients which can make your diet complete. For eg Vitamin D present in eggs helps absorb Calcium in milk.

3. Avoid all carbohydrates & fats: Carbohydrates are source of energy to the body, depriving your body from it would just make it worse. In fact the presence of complex carbohydrates in meals make your body's metabolism more active. Similarly all fat is not bad, Monounsaturated fats or MUSF are essential fats required by the body. It helps keep your heart healthy & also helps prevent cancer.

4. Heavy exercising is the only way to shed extra kilos: This is absolutely not true, a regular work out might be a good idea but not the only way to lose weight. A 30 min walk can also help you lose weight. In fact just doing your daily chores throughout the day can help you burn around 650 calories according to research. So Walk while you Talk :), and be happy.

5. Only fruit Breakfast is good for weight loss: Again a bad idea, in fact in my previous posts also I have mentioned that it deprives the body of necessary carbohydrates, fats & proteins. Like all my previous posts I would make a reminder to eat a good breakfast.

Friends to go from Size XL to Size M is a journey I have seen and I know how difficult it is. I want you guys to know the mistakes I did so you can avoid those. Thanks!!

Low calorie Baked Dinner Recipe: Baked Stuffed Bell Peppers

Hi Friends!!
Today I will speak about two low calorie dinner options which can be enjoyed guilt free. The recipes are easy to prepare & have good nutrient value. I have one vegetarian baked recipe for all my friends.

Baked Stuffed Bell Peppers

Ingredients:
Bell peppers: 2 large (choose your color make your impression)
Onion: 1 medium
Tomato: 1 small
Cottage cheese: 100 g (fat free)
Peas: 1/4 cup
Green Chili: 1
Dried Parsley leaves: 1/2 teaspoon
Olive oil: 1 teaspoon
Salt to taste
Pepper: 1/2 teaspoon

Preparation:
1. Cut the bell peppers into half. Clean the inside, to make them look like bowls. Grease the inside with a brush.
2. Chop the Onion, tomato, green chili finely. Crumble the cottage cheese (paneer) into small pieces.
3. Mix the ingredients above in a bowl. Add the salt, parsley leaves, pepper to the mix. Add 1 teaspoon olive oil.
4. Fill the bell pepper halves with the mix & place it on a plate to bake.
5. Preheat the oven at 350 F. In the pre-heated oven place the plate & bake for 10-15 min. It can be done on the stove also on a low flame on the tawa with a cover.

It is known that cooking reduces the nutrients in the food so try avoid too much cooking. I have used the filling raw & cooked the whole at once only. This is a twist to the usual Shimla mirch ka bharwa. It has less spices, oils & simple. Hope you guys like this. Thanks Friends!!

10 Tips to Lose Weight

Dear Friends thanks for your support, I feel very optimistic about going forward. To lose weight is a tedious task & some ways you can avoid to control your cravings. These are some simple ways you can avoid those delicious looking snacks & dessert. Listing down a few very interesting ones:

1. Take a photo: Take a picture of yourself before your weight loss & look at it every time you feel like overeating or having that amazing dessert. The picture actually shows you how you look to others.

2. Wear a skinny jeans: If you see a perfect figure in those jeans it will give you a boost to control. Once you are in shape compliments will automatically come your way.

3. Skip the ads: Ads with high calorie foods stimulate the brain's appetite & makes you feel hungry. Just check your phone or talk to your family in the break.

4. Talk to your friends: When you talk to someone about your weight loss or your plans. They tend to ask & talk about it may be join with you, this boosts your morale.

5. Eat more times a day: Eat small portions multiple times a day. the body recognizes it as incoming source of energy & happily lets you invest it in calorie burning activities. If you eat after long gaps the body acts as a storage & does not let you spend the energy and rather store it for future use.

6. Carry light snacking items: Eat a nutribar or a fruit at intervals when you tend to feel hungry or your office is about serve you with samosas or bread pakoras. It will fill you & avoid those temptation to eat the oily samosa.

7. Change your menu: Do not eat same kind of food for days & months. Your body will become used to it & will not react, lowering the metabolism. Change in what you eat will trigger your body to act differently & improve the metabolism.

8. Don't buy snacks in your grocery monthly shopping: If you buy the potato chips & cookies in the monthly grocery, remove it from the list. When something is easily not available & you have to go to the store to get it when you crave might actually be ignored for inconvenience. Same applies to cold-drinks.

9. Music helps: It has been seen as a great source of stress-reliever. It helps you pep-up, also sets the mood for some good walk or workout. You might also feel like shaking your hip once in a while.

10. Set Goals: This is a very important part of this kind of an initiative. If you do not know what you want to achieve you cannot achieve. If you want to lose 5 kgs in 15 days check your weight after 15 days, if you have not achieved your goal, re-analyse what you are doing and if it needs a change.

So, friends I follow these small tips in my daily routine & have helped me. I hope you also get a good result on your goals. To lose weight is important & to maintain is equally important. Post about something you would like to know or talk about. Waiting for your responses. Thanks Friends!!

Recipe- Power breakfast for health & weight loss

Hi Friends!! Today is a very interesting day in the Indian Politics, trying to clean out politics, let's try to clean out our body systems... Today will talk about a breakfast recipe. Breakfast always emphasized by me as the most important meal, should be easy & quick as well to make.

Spiced Carrot Pancakes

Ingredients:
Multi-grain flour: 1 1/2 cup
Low fat milk: 2 tablespoons
Eggs: 2
Grated carrots: 1/4 cup
Olive oil/ Canola oil
Cinnamon:1/2 teaspoon
Baking Powder: 1/2 teaspoon
Chopped Chilies: 1-2 (if you like spicy)
Salt to taste

Preparation:
1. Mix the flour with Cinnamon powder, salt, baking powder, eggs, 1 tablespoon oil, milk to get a smooth batter. Add the grated carrot & Chilies to the batter & mix well.
2. Heat the non-stick pan. Spray/ brush the pan with oil.
3. Pour the batter in small portions on to the pan. Wait for it to be cooked on low flame. Toss it over to the next side for it to cook as well.

Your pan cakes are ready to serve. It has the perfect combination of carbohydrates, fiber, protein, omega-3 & anti-oxidants. A good start for the morning.

Thanks friends!! I will keep it short today, have a mood to enjoy Saturday.

Recipe- Healthy & Yummy for Weight Loss

Hi Friends!! I have been talking about ingredients which should be there in your diet which promote a healthy lifestyle. Today thought of spicing up a bit with recipes which are easy to make & tasty to eat. Giving two recipes which are powered with great ingredients already spoken about some.

Tofu Shimla Mirch:

Ingredients:
Tofu: 250 g (Generally it is cooked with Paneer or cottage cheese, tofu chosen over the same for                               providing high quality proteins)
Green bell pepper: 1
Yellow bell pepper: 1
Red Bell Pepper: 1
Onion: 1 large
Tomatoes: 2 medium
Garlic: 2 cloves
1/4 teaspoon turmeric
1/2 teaspoon red chilli powder or Kashmiri mirch powder
Some Oregano leaves for flavor
Black Pepper
Olive Oil for cooking
Salt to taste

Preparation:
1. Cut the 3 bell peppers into one-inch squares. The three colors have been chosen to make the food look colorful. Also their good nutrient source can be used. Cut the onion also in the same way. Cut the tofu into 1-inch cubes
2. Puree the tomatoes & garlic.
3. Heat a non-stick deep frying pan. Pour small amount of olive oil into the pan. Add the onions & the bell peppers. Cook till they are sauteed well & move in a separate bowl.
4. In a little oil add the puree & the turmeric & Chilli powder. Cook till the gravy thickens & changes color. Add salt to taste.
5. Add the tofu & stir for some time later add the cooked onion & bell peppers. When the preparation is well mixed & gravy is well spread over the ingredients add half ground black pepper & some dry oregano leaves powder. Adding Oregano will give a nice different flavor to the preparation and also help in case of any stomach ailments.

Grilled Garlic Chicken:

Ingredients:
Chicken: Breast pieces 4
Lime juice: 1/2 cup
Garlic: 4-6 cloves (small) or 2 cloves (large) minced
Mustard paste: 1 teaspoon
Ground black pepper: 1/2 teaspoon
Soy sauce: 1 tablespoon
Olive oil: 1/2 tablespoon
Salt if required

Preparation:
1. Wash the chicken pieces & make 2-3 slits on both sides of the pieces.
2. Mix the rest of the ingredients. Add salt if the soy sauce does not have any according to your taste.
2. Coat the chicken pieces well with the mix & keep it refrigerated for 1-2 hours in a closed container. The chicken would be marinated well in this time.
3. Spread the chicken on the grilling plate over a piece of aluminium foil & place it in a pre-heated oven at 160F, or in case of microwaves you can choose grill for poultry. You can grill for approx 15 min. turn around in between to grill both the sides well.
4. You can check the chicken whether it is cooked or not by poking it with a fork. If it is cooked it will go inside well.

Don't have photos for the same, sorry for that.

I hope you like these recipes. They are low fat & low cal recipes & very easy to cook, don't require too much preparation time as well. Tell me whether you like it or not. Awaiting you suggestions & comments. Thanks!!

Obesity---> Diabetes- Power Foods

Hi Friends!! Today have chosen a topic which is becoming a dreaded name & a very common ailment. In yester years it was seen to affect at old age maybe after retirement or just a few years before that. Today you cannot say so any of us can be affected by it there is no age restrictions. Primarily what has changed is our lifestyle, & so very rightly called lifestyle diseases. Nowadays everyone is busy with their careers, running around for work (though not literally) & has very less time to relax & care about themselves and families. Also it is said by doctors & researchers people who are obese have a higher risk towards diabetes. Overweight stresses the individual cells which in turn send signals for insulin resistance thus increasing the blood sugar levels the first indication of diabetes.
We can control diabetes from early stages called pre-diabetes by changing our lifestyle. This includes Breakfast which is the most important meal of the day. It has been seen a person who does not have breakfast properly has a tendency to overeat during the day and also becomes lazy & sluggish. A healthy breakfast should have carbohydrates, proteins & fiber (ofcourse vitamins & minerals). A combination of fresh fruits, whole grain cereals, milk, eggs are ideal choice for breakfast (fruits will not include sealed fruit juices). Most of you will find it very cumbersome to do so much in the mornings, so atleast have a filling breakfast & change it on regular basis. A change in the eating habits have shown to trigger a good signal to the brain.
Today the main focus is on food which you can have as a diabetic which will control your symptoms. I will again focus on food high in anti-oxidants, vitamins and fiber and something which can be easily made available.

1. Beans: Beans typically available in India as Rajma & Soybeans, are in true sense the magic beans. They are a great source of protein, and have high dietary fiber. They help control blood sugar level & reduces risk of first time stroke. They are high quality carbohydrates and 1/2 cup of beans count for more than 9g of fiber, one starch & one lean meat. So now you know how much beans you should have, but barring the ghee in the preparation of Rajma :D.

2. Broccoli: This vegetable not liked by many (including me earlier) is a great source of Anti-oxidants beta-carotene which is responsible for production of Vitamin A in the body. Also the Vitamin C found in 100g broccoli is higher than similar amount of oranges. It does not have any starch & promotes good vision, teeth, bones & skin. Very rich content of folate & fiber with minimal calories & carbohydrates. Include this in your veggies sauteed, steamed, grilled.

3. Low fat Yogurt: Be sure to eat low-fat yogurt, as mentioned in my yesterday's post the fat content in dairy products are very high and not good for health. The high content of calcium & good amount of proteins have known to reduce risk of type-2 diabetes. Already mentioned yesterday calcium helps slowing down the break down of carbohydrates in the meal.

4. Watermelon: They are a good source of antioxidant lycopene, which may help protect against some cancers & cell damage associated with heart diseases. The fruit is low in saturated fat & cholesterol keeps the heart healthy. It also has a very good amount of water content. The amount of watermelon a person can have defines how much effect it has on the glycemic index (GI: a measure of effects of carbohydrates on the blood sugar level), a normal serving of watermelon is around 1.25 cup which has a low GI of only about 9.

5. Cinnamon: Cinnamon known as Dalchini in hindi is known to reduce the insulin resistance in people with type 2 diabetes. Also it has shown effect on lowering the cholesterol levels by around 18%. To have around an inch of cinnamon raw has shown great results, in lower blood sugar levels & cholesterol. People with any kind of liver ailments should exercise caution while consumption of cinnamon.While consuming ground cinnamon powder available in the market, the results might not be very favorable as the contents may not be very pure.

Hope you like this post & circulate it to maximum people you know. It might help them fight this disease. A good diet can improve our lives alot & save us from various lifestyle diseases. Please provide me with your valuable suggestions over the content. Thanks!!